The lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans food group is a varied food group that encompasses both animal and plant-based foods. This food group provides many essential nutrients including: Protein, iodine, iron, zinc, vitamin B12 and essential fatty acids such as omega-3.

There are many health benefits associated with this food group. Evidence statements from the Australian Dietary Guidelines recognise lean meats are a good source of iron, which is particularly important during infancy and for women of child-bearing age. A standard serve of 65g per day or 130g every second day is recommended to meet iron and zinc requirements.

However overconsumption of red meat (amounts greater than 100–120g) has been linked to increased risk of some cancers, including colorectal cancer. The strongest link between meat and cancer appears to be with processed deli meats,1 such as ham, bacon and salami. Processed meats are typically higher in salt, saturated fat and contain compounds which may be associated with an increased risk of some cancers and are therefore labelled as discretionary foods.2 For a perspective on meat and cancer risk from a leading nutrition expert, check out the Thinking Nutrition blog on the topic.

Aside from meat, consumption of fish has been associated with reduced risk of stroke and cardiovascular disease, as well as decreased risk of dementia in older adults. In addition, consumption of nuts (65–100g per day), has been associated with a reduction in blood cholesterol. Contrary to popular belief, eggs are not associated with increased health risks, including coronary heart disease.3

For those who do not wish to include meat or animal products in their diet, such as individuals following a vegetarian or vegan diet, alternatives include nuts, seeds, legumes, beans and tofu.4These foods provide many of the same nutrients as animal-based foods, although the iron and zinc from animal foods is more easily absorbed by the body when compared to plant foods. However the vitamin C found in fruit and vegetables will help the absorption of iron from these non-animal foods. Also vitamin B12 is only found in animal products and a supplement may be desirable if eating a non-animal diet. See an Accredited Practising Dietitian for more tailored advice.